I use milk in my coffee. Is that added sugar?

问：我会在咖啡里加牛奶。这是添加糖吗？

 

A quarter-cup of milk contains about 3 grams of a natural sugar called lactose. The sugar in milk is not considered an "added sugar," and it doesn't overwhelm the liver the way added sugar does. Adding milk or cream to your coffee and enjoying the naturally sweet taste of milk is a great way to kick the added sugar habit in the morning.

答：四分之一杯牛奶含有约3克被称为乳糖的天然糖。牛奶中的糖不算是“添加糖”，它也不像添加糖那样加重肝脏负担。在咖啡中加入牛奶或奶油，享受牛奶天然的甜味，这是从早上开始戒掉添加糖习惯的好方法。

 

Drinkers of soy and nut milks need to check the label. Many of those products have added sugar. If you love a few teaspoons¹ of sugar in your morning coffee, try adding more milk and cut the sugar in half to start.

喝豆奶和坚果奶时需要检查食品标签。这类产品中有许多添加了糖。如果你喜欢在早上的咖啡里加几茶匙糖，试着加更多牛奶，然后把糖减半。

 

Can a few more details be provided about a no-sugar, no-grain breakfast? Doesn't bacon have sugar? What if I don't want eggs all the time?

问：可以提供关于无糖、无谷物早餐的更多细节吗？培根里含糖吗？如果我不想早饭总吃鸡蛋怎么办？

 

With so much added sugar lurking² in granola, cereals, pastries³, breads and yogurts, you might as well just call it dessert. But readers have had a tough time figuring out alternatives to popular grain-based breakfast foods. Here are some ideas.

答：即食麦片、谷物、糕点、面包和酸奶中都含有大量添加糖，不妨把它们称为甜点。常见的早餐食品以谷物为主，读者们很难找到其他替代品。以下是一些想法。

 

High-protein breakfast: Eggs are a high-protein option, and while they are also high in cholesterol⁴, many people can probably eat them in moderation without worrying about heart risks. But many people don't want to eat eggs every day. Bacon is also high in protein but, like other processed meats, also shouldn't be consumed daily. (Most plain bacon does not have added sugar, though if it's maple-cured or brown-sugar-cured, it probably does.) Consider eating smoked salmon⁵, tuna or chicken salad for breakfast. Make a vegan breakfast bowl of sweet potatoes, beans and avocado.

高蛋白早餐：鸡蛋是提供高蛋白的选择，虽然它们也含有高胆固醇，但许多人也许可以适量食用，无需担心心脏病的风险。不过很多人不想每天都吃鸡蛋。培根也富含蛋白质，但和它其他加工肉类一样，不应每天食用。（大多数普通培根是不加糖的，不过如果是枫香熏或红糖熏的，可能会加糖。）可以考虑早餐吃烟熏三文鱼、金枪鱼或鸡肉沙拉。或者用红薯、豆子和鳄梨做一份素食早餐。

 

Sweet alternatives: Try plain, unsweetened yogurt with berries and nuts or sliced apples with sugar-free peanut butter. Or just eat and savor⁶ a whole orange or make a fruit salad.

甜食替代品：尝试原味无糖酸奶，加入浆果和坚果，或者苹果片和无糖花生酱。要不就吃一个完整的橘子，或者做一份水果沙拉。

 

Greens and vegetables: Try a breakfast salad with avocado and hard-boiled eggs. Use a big kale leaf to make a breakfast burrito or egg salad wrap. Experiment with cauliflower to make hash browns. Bake a sweet potato and add salsa, yogurt or nuts.

绿色蔬菜：试试用鳄梨和水煮蛋做早餐沙拉。用一片大甘蓝叶做早餐卷或鸡蛋沙拉卷。做一个花椰菜版的土豆丝饼。烤一个红薯，加入辣番茄酱、酸奶或坚果。

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